1. Bench press sets of 5

2. 20 yards walking lunge holding two 55/35 lbs kbs on shoulders rest 1 min x7

3. 30 thrusters 135/95
    60 double unders
    30 ohs 135/95
    60 double unders
    10 thrusters
    10 ohs
    120 double unders

4. sled push 20 yards rest 1 min x10

5. 30 hspu on 45/35s
    40 hand release push ups

6. 21 thrusters rest 20 sec 15 thrusters rest 15 sec 9 thrusters 95/65

1. Front Squat sets of 5

2. 7 power snatch 155/105
    7 box overs 30/24
    rest 1 min x7

3. 3 rounds
    7 front squat 245/160
    12 hspu
    3 rounds
    7 shoulder to overhead 205/135
    12 chest to bar

4. 5 ring muscle ups on even minutes 5 bar muscle ups on odd minutes for total of 7 sets of each movement

5. row 500m then run 20 yards down and 20 yards back 3 times. Rest 90 sec x5

1. Push press sets of 5
    Strict press 1 rep max

2. 5 kb squat clean 2 70/45 lbs kbs. kb does not touch ground each rep
    5 bench press 215/140
    rest 60 sec x10

3. 3 rounds
    20 toes to bar
    10 power clean 225/145
    after 3 rounds finish with 25 box overs 30/24

4. 7-6-5-4-3-2-1
    Muscle ups
    x2 wall balls 30/20

5. 6 weighted dips on the minute for 20 minutes

1. Back Squat sets of 5

2. 21 power clean rest 20 sec 21 shoulder to oh rest 20 sec 15 power clean rest 20 sec 15 shoulder to overhead rest 20 sec 9 power clean rest 20 sec 9 shoulder to oh. 135/95

3. row 500m
    20 muscle ups
    row 500m
    20 squat snatch 135/95
    row 500m

4. 10 parallette hspu 9/7 inch deficet
    30 wall ball 30/20
    30 toes to bar
    10 parallette hspu

5. shoulder a heavy sandbag 5 times on even minutes
    5 muscle ups on odd minutes
    try to go for 20 minutes
    

1. Squat Clean 1 rep on the minute for 20 minutes 315/205. Try to use weight as close to that as possible.

2. 3 rounds
    30 power clean 95/65
    30 toes to bar
    30 shoulder to overhead 95/65
    20 chest to bar

3. 7 front squat 225/145
    10 parallette facing burpees
    rest 90 sec x10

4. row 1k

1. Bench press sets of 2

2. 10 hang power snatch 135/95 rest 60 sec x10

3. 21 front squat 165/110
    7 muscle ups
    15 front squat
    7 muscle ups
    9 front squats
    7 muscle ups

4. 2 rounds
    20 hspu 45s/25s
    25 ghd sit ups
    6 burpee muscle ups

5. 20 weighted sit ups for 3 sets. rest as needed. use as much weight as possible.

6. 20 dips rest 20 sec 15 dips rest 15 sec 10 dips rest 10 sec 5 dips

1. Front Squat sets of 2

2. 7 reverse wall ball throws (same thing as two days ago) use what weight you can handle
    14 kb swings 70/55
    rest 60 sec x10

3. row 500m
    10 parallette hspu 9/7 inch deep
    20 power clean 205/135
    50 chest to bar
    150 double unders

4. 15 box hops 24 inch
    5 muscle ups
    rest 90 sec x10

5. 3 rounds
    7 thrusters 155/105
    7 parallette hspu (same thing as the ones earlier)

1. Push press sets of 2

2. 5 bench press 225/145
    5 bar muscle ups
    rest 90 sec x10

3. 4 rounds
    5 deadlift 385/250
    10 box over 30/24
    15 toes to bar
    20 double unders

4. 10 sled push 20 yards as heavy as possible rest 60 sec between

5. row 1k
    30 hspu

Forgot to post Monday.

Monday

1. back squat sets of 2

2. 10 power snatch 205/135 rest 90 sec 10 power snatch 185/120 rest 90 sec 10 power snatch 165/110 rest 60 sec 10 power snatch 135/95 rest 60 sec 10 power snatch 135/95

3. 10 muscle ups
    20 yard walking lunge 135/95 in front rack
    8 muscle ups
    20 yards
    6 muscle ups
    20 yards
    4 mu
    20 yards
    2 mu
    20 yards

4.3 rounds
   21 wall ball 30/20
   21 toes to bar

5. 4 rounds
    10 reps of wall ball throw over your head to 11 ft. You do this like a kb swing releasing the ball at its peak. 30/14
    10 hspu guys on 45 and 25. girls on 35 and 10

1. Back Squat sets of 4

2. 3 rounds
    10 deadlift 315/205
    50 double unders

3. 5 muscle ups
    7 front squat 245/160
    5 muscle ups
    10 wall balls 30/20
    5 muscle ups
    7 front squat 245/160
    5 muscle ups
    10 wall balls 30/20
    5 muscle ups

4. even minutes do 10 hspu 45s/35s. odd minutes do 10 chest to bar for 20 minutes

5. 2 rounds
    10 power snatch 155/105
    row 500m

1. Bench Press sets of 4

2. 200m row damper on 10, 5 power clean 245/160. Rest 90 sec x6

3. 3 rounds
    5 thrusters 135/95
    5 muscle ups

4. 3 rounds
    15 kb swings 70/55
    15 hspu
    then finish with 10 muscle ups

5. 3 rounds
    6 squat clean 225/145
    12 hand release push ups
    then finish with 20 bar facing burpees

6. 10 weighted dips on the minute for as long as you can go. 45/25 lbs

1. Push press sets of 4

2. 5 rounds
    5 deadlift 385/250
    5 bench press 205/125

3. 3 rounds
    8 squat snatch 155/105
    16 toes to bar
    then finish with 40 yard sled push as heavy as possible

4. 5 muscle ups on the minute for as long as you can go

5. Row 1k
    10 parallette hspu as deep as you can handle

1. Front Squat sets of 4

2. 21 power clean rest 25 seconds 15 power clean rest 15 seconds 9 power clean. 135/95
    Rest as long as you need than do 21-15-9 with the same rest times with thrusters 95/65.

3. 30 box overs 34/28 inch
    1k row
    30 shoulder to overhead 185/120

4. 21-15-9 of chest to bar with the same rest times as before. Full recovery then 21-15-9 ring dips with same rests.

5. 40 hspu 45s/25s
    40 abmat sit ups with reach

1. 20 power snatch rest 90 sec 21 power clean rest 90 sec 10 power snatch rest 60 sec 15 power clean rest 1 min 9 power clean. 135/95 for both movements

2. 30 wall ball 30/20
    30 toes to bar
    30 wall ball
    30 toes to bar
    row 1k
    30 wall ball
    30 toes to bar
    30 wall ball
    30 toes to bar

3. 10 kb swings 80/55 7 bar muscle ups rest 1 min x7

4. 3 rounds
    Farmer walk 50 yards with 2 heavy implements
    7 parallette hspu (9/7 inch deficet)

1. Bench Press sets of 6

2. 10 power clean rest 90 sec, 8 power clean rest 60 sec, 6 power clean rest 30 sec, 4 power clean rest 15 sec, 2 power clean. 245/160

3. 10 back squat 315/205
    10 muscle ups
    10 front squat 225/145
    10 hspu (guys on 2 45s each hand, girls 1 45 and 1 25 each hand)
    10 ohs 185/120
    100 double unders
    10 ohs 185/120
    10 hspu (same standard)
    10 front squat 225/145
    10 muscle ups
    10 back squat 315/205

4. 3 rounds
    5 power clean 245/160
    10 weighted dips 35/20

1. Push Press sets of 6

2. 10 overhead squats then right into 10 lunge steps with bar held overhead. Rest 1 min x7. 135/95

3. 2 rounds
    15 chest to bar
    1 bear complex (power clean, front squat, shld to overhead, back squat, shld to overhead) 225/145
    15 ring dips
    1 bear
    15 ghd sit ups
    1 bear

4. 7 dips on the minute for 30 minutes. Weighted as heavy as possible.

5. sled push 20 yards rest 1 min x10

1. Bench Press sets of 1

2. 3 clean to overhead 225/145, 5 muscle ups rest 90 sec x10

3. 25 Deadlift 315/205
    50 wall ball 30/20
    row 1k
    25 burpee box overs 24/20

4. 3 rounds
    50 double unders
    7 hspu on parallettes (guys go to 9-10 inch deficet, girls do 7-8 inch deficet)

1. Front Squat sets of 1

2. 10 power clean rest 1 min x6. 185/120

3. 3 rounds
    10 thrusters 135/95
    2 rope climbs
    10 toes to bar
    2 rope climbs

4. 15 min of on the minute hspu with 10 lbs vest. First 5 min do ten reps, next 10 min do 7 reps.

5. Row 500m
    30 hand release push ups
    row 500
    30 hand release push ups
    row 500

1. Jerk sets of 1

2. 20 kb swings on every 2 minutes for 8 sets. 80/55 lbs

3. 3 rounds
    10 power clean 185/120
    10 box overs 30/24
    10 hspu on 45s/25s

4. 15 chest to bar on even minutes , 10 wall ball 30/20 on odd minutes for 12 minutes

5. sled push 20 yards rest 1 min x10